13 November 2023

Strength and Conditioning

Strength/Skill

10 RFT (40Min TC)

10 Back squat
250 m Row
12 BJ over
12 Burpees
30 Sec Plank
3 Lap run

vO2

Workout

Part1: Snatches (empty bar). 20mns

Part2: amrap

10 devil press
10 DB Box step over
10 Prisoner squats
8 plate to overhead

RedZone

Workout

500m Row
8 Single arm devil press
10 Heavy kb swing
10 Box jump over

Metcon

Workout

Part 1 – 10 minutes
10 db snatch
snatch tec.
10 bb snatch

Part 2 – 30 min AMRAP
12 bb snatches
12 burpees over bar
12 over head squats
12 v ups or knees ups